Medicine balls are great pieces of equipment to use because they are very versatile, relatively inexpensive, and portable.  They can also challenge many muscles at once. Medicine balls can mimic sport-specific movements and also require the user to create stability within themselves to ensure proper movement. Medicine balls can help create the explosive speed required by athletes for their sports, and they can also be used in a general fitness or rehabilitation setting.

Catch and release
Throwing a medicine ball requires strength and stability. The throw can be to a partner, overhead, or even over one's shoulder. Squat-jump-throws involve the entire body, and if done in sequence, they may challenge the cardiovascular system too. Place a medicine ball on the ground between your legs. Perform a full squat, pick up the ball and, in one motion, jump. As you reach the top of the jump, throw the ball as high as possible. Try to catch it and quickly repeat the process. For a core exercise, try kneeling down and having a partner throw the ball so that you have to catch it over your shoulder (the partner is behind you). Bring the ball down to touch the ground and throw the ball over your shoulder to your partner. Repeat this with a little rest in between. Explosive throws can be done seated as you try to throw the ball in front of you. These can also be done overhead, and all movements may be done with one side of the body at a time.

Slowing down a moving object requires eccentric muscle contractions. The body constantly uses eccentric contractions to decelerate movement (i.e. quads contract eccentrically as you walk down stairs). During these contractions, the muscle has to produce tension while it is lengthening. This deceleration training can be mimicked using medicine ball catches. The simple act of catching a weight ball trains these muscles. The exercise can be made more difficult by increasing the weight of the ball, or the speed at which it is thrown. Mimicking throwing motions (i.e. pitching a ball) using a weighted ball forces the body to use many stabilizer muscles as well as primary movers in both an eccentric and concentric (muscle shortening) contraction. This type of training is essential for athletes and for those who are recovering from injury. The body uses the aforementioned contractions, so it is important that these are trained.

Rebounding Ball
Medicine balls may be thrown in such a manner that they bounce back. This can be done using a trampoline, or even throwing the ball against the wall or the ground. Catching a bounced ball works on reaction time and quickness. This method also develops the aforementioned eccentric contractions. Throwing the ball against an immovable object allows full force ballistic strength development in a variety of angles and positions. The exercise can be made to mimic sport-specific movements and will help to better train the athletes. For example, a tennis player may practice their backstroke by mimicking the motion while throwing (not using a racquet) a medicine ball against the wall. The same can be done for a water polo player practicing taking a shot on goal, or a soccer player practicing the throw in.  

Handles, Grips, Ropes
Medicine balls may be purchased with handles, straps, or ropes in order to increase the versatility of exercises. It may be difficult to do certain movements because it is difficult to hold onto the ball. The handles, grips, and ropes allow you to stay in contact with the ball, therefore creating the possibility for exercises to be done quicker and for more twisting and turning motions.

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,

Certified Athletic Trainer, and Certified Personal Trainer.

Competed in bodybuilding and a 3 time Ironman Triathlon Finisher